20 Days THAT WILL CHANGE YOUR MINDSET FOR 2020.
January 11th-31st
5 WORKOUTS COMPLETED IN THE FIRST 10 DAYS WITH A CHANCE FOR REDEMPTION OR TO LEVEL UP ON EACH WORKOUT IN THE NEXT 10 DAYS.
Train your mind
This is meant to be an add-on to your training. It’s meant to add a specific emphasis on mental capacity. Some days you win/pass, some days you lose/fail. Celebrate the victories and learn from the defeats. It’s all part of being better humans, physically and mentally. You ready?! Scroll down for details.
This concept is called Angel/Devil based off a workout my father (40 years of coaching Track and Cross Country, including 25 with USA Track and Field) did with his Cross Country team during their pre-season. It was kind of a “let’s see what these kids are made of” workout. The loop was 600-800m, started with 1-2 miles of “warm-up” then the workout began. Angel was the first loop, if you got 1st you were done. It was interesting to see who would bust ass to be rewarded with being done, but it’s a risk because if you go balls out and don’t get first you were gassed. Devil was the second loop, if you were last you were out. This was all about pride, you “earn” to stay in the workout. This continued to alternate until there was one person left. The last person was something to be coveted as well, some would purposely not get first on Angel loops just so they could have the opportunity to be the last one standing. The other side of it was no matter when you got out you continued to jog the loop while the rest continued the workout. Suffer together, finish together. Great concept.
In every workout there is a conversation in your head. The “Angel” side of you is the positive, the encourager, the one telling you YES YOU CAN. The other is the the “Devil” side of you, the negative, the one asking why, telling you you’re not strong enough, fit enough, the one telling you to quit, that it’s not worth it. Which voice we choose to listen to more makes all the difference in our workouts...in our life.
WORKOUT SET-UP:
Details:
1) You must always tape off a 4’ x 4’ box for yourself. This is your HURT LOCKER. You must remain in this for the duration to pass. Implements (barbells, DBs, KBs, etc) can be outside, but you must always stay in.
2) The Test is always 7-10 min. There are multiple levels to choose from for each test and guidelines specific to each workout.
3) There will be a first section of an Alternating EMOM 4 min, called “The Climb”...aka pre-fatigue part of the workout. Like Arnold said, “Reps don’t count until it starts to hurt.”
4) The next section of 2-4 min is called “The Conversation”...the tough section where the battle in your head begins. What voice will you listen to?You will also have an opportunity during this section in the “Angel” minutes to shorten the workout...but go too hard and don’t get it and The Devil minutes will be brutal. This section is max reps, with a minimum number required in the Devil minutes as well as a minimum number of total reps to pass. If you complete the required amount of reps in the Angel minute to be done, you will multiply that number by 4.
5) The last section of 2 mins is called “The Truth”...you might be able to occupy your mind counting down reps or trying to reach a mark to be done sooner but now it’s just you, your breathing, your pain and your mind. You can’t hide, the truth about if you can make it to the finish will come out.
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